WOD

METCON

STRENGTH
Sumo Deadlift
5-3-3-2, build
FOR REPS
4 Rounds for quality
12 Lateral Raises
8 Curls + Press
Max Strict Pull Ups

MASTERS

STRENGTH
Sumo Deadlift
5-3-3-2, build
FOR REPS
4 Rounds for quality
12 Lateral Raises
8 Curls + Press
Max Banded Strict Pull Ups

MOVE

STRENGTH
Sumo Deadlift
5-3-3-2, build
FOR REPS
4 Rounds for quality
12 Lateral Raises
8 Curls + Press
Max Ring Rows

WOD GUIDANCE & GOALS
Heavy Day!, coaches will help you build to 8/10 effort for the first set of five reps, then you’ll ideally build in weight each set as the reps decrease. Aim to complete the set of two reps at 9/5/10 effort.

For the QUALITY part of today’s workout, choose dumbbells for the lateral raises, and the curl and presses that exhaust your muscles (without losing form) the last 3-4 reps. Then, without kipping, do a max set of strict pull ups.  Record your weights + max pull ups.

Post Weights + Total Reps to Comments. Compare Scores HERE.